Programming 5.15
[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Yo it’s Bike to Work Week!
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Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 5.15″ open=”false”]FITNESS
A.
15 Minutes to establish a Front Squat 5rm @ 31X1
B.
For Time
1.2.3.4.5.6.7.6.5.4.3.2.1
Front Squat @ 65% of today’s max
Strict Pull Ups
COMP
A.
15 Minutes to establish a Front Squat 1rm @ 30X1
B.
For Time
1.2.3.4.5.6.7.6.5.4.3.2.1
Front Squat @ 65% of today’s max
Strict Chest to Bar Pull Ups
Notes:
Score weight for A, Score time for B.
A. If you’ve been doing CF for less than 4-6 months, consider doing a 5rm for strength development – the bar can be pulled from the rack here.
B. For Fitness B, any strict pulling, ring row, banded, is acceptable. The bar is pulled from the floor here.[/x_accordion_item][x_accordion_item title=”Tuesday 5.16″ open=”false”]FITNESS
A.
20 Minutes to finish
Deadlift 10.10.10 @ 31X1
Single Arm Press 10.10.10 @ 30X1
B.
For time
100 Push Ups
Every time you break, perform 200m Run
COMP
A.
20 Minutes to finish
Deadlift 12.10.8.8 @ 31X1
Single Arm Push Press 8.8.8.8
B.
100 Hand Release Deficit Push Ups
Every time you break, perform 200m run
Notes:
Score heaviest loads for A. Score time for B.
A. You can increase in weights or stay the same, for Comp its changed a bit to remove the complexity of the SA hang power clean.
B. For Fitness, any scaling in push ups will do, try to start with something that could be hard for a 15-20. If you start at push ups and drop to elevated push ups, thats acceptable as well. For comp. Well. You’ll get the idea.[/x_accordion_item][x_accordion_item title=”Wednesday 5.17″ open=”false”]FITNESS AND COMP
A.
20 minutes of double under warm up/skill work + rope climb technique work, any way the coach wants to mix it.
B.
4 Rounds
1 Minute Max Rope Climbs
1 Minute Max Med Ball to Toes
1 Minute Max Double Unders
1 Minute Max Alternating Wall Throws
Notes:
Scoring? Don’t score A, thats still work…Scoring for B?…score nothing, this is a lot of counting. Maybe I’ll have the coaches score their perception of your individual efforts, lol. Work hard.
B. Coaches you can start people wherever on this one. Rope lowers or ring rows are acceptable subs on this one. Singles are acceptable for dbls. Wear 18 pairs of socks so you don’t tear up your legs.
[/x_accordion_item][x_accordion_item title=”Thursday 5.18″ open=”false”]FITNESS
A.
4 Rounds – grind it out, not for time.
20 Unbroken BACK Rack Reverse Lunges
20 Left Arm Bent Over Dumbell Rows
20 Right Arm Bent Over Dumbell Rows
B. Optional. If time Allows. Not Coached.
2 Rounds @ 85% effort
500m Row
rest 3-5 minutes between
COMP
A.
4 Rounds – grind it out, not for time.
20 Unbroken FRONT Rack Reverse Lunges
20 Left Arm Bent Over Dumbell Rows
20 Right Arm Bent Over Dumbell Rows
B. Optional. If time Allows. Not Coached.
2 Rounds @ 85% effort
500m Row
21 Strict Burpees
rest 5 minutes between effort
Notes:
A. Score weight used for rows and lunges, keep the sets unbroken. A will take long enough, so B is optional on both fronts.
B. I’ll have the coach demo strict burpees.
[/x_accordion_item][x_accordion_item title=”Friday 5.19″ open=”false”]FITNESS
A.
25 Minutes Thacker Method
B.
10 Minutes to build to the starting weight
C.
5 Rounds
Minute 1: 5 Muscle Snatches
Minute 2: 15-20 Sit Ups
Minute 3: 7-10 Hard Box Jumps
COMP
A.
25 Minutes Thacker Method
B.
10 Minutes to build to starting weight
C.
5 Rounds
Minute 1: Power Snatch x 2
Minute 2: 12-20 Toes to Bar
Minute 3: 7-10 Hard Box Jumps
Notes:
Score C, weight used throughout for muscle snatch or power snatch, and thats it.
Scale so that you can finish the work in the time allotted.[/x_accordion_item][x_accordion_item title=”Saturday 5.20″ open=”false”]FITNESS AND COMP
A.
Teams of 2
20 Minute Amrap
1 Moderate Clean and Jerk + 1 Round of Cindy
Notes:
Partner 1 performs the amrap, while partner 2 runs. Then they switch.
Clean and Jerk in some cases will be modified for load.[/x_accordion_item][x_accordion_item title=”Sunday 5.21″ open=”false”]FITNESS AND COMP
A.
Team Row Relay – Conga Line Fashion
Teams of 4
Row 2 Minutes Hard
x 6 rounds EACH
Notes:
I shit you not, this is a lot of rowing. Pure rowing pacing and energy system training. Get in here for this, its not flashy, but it will be great for your athletic development :)[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
2017 05 13